13 Foods For Flat Abs

13 Foods You Need To Be Eating If You Want Flatter Abs

There are few things more coveted in a man's fit world than six-pack abs. The catch? Sculpting a midsection worthy of comparison to the Greek gods requires putting down a different kind of hops-heavy six-pack. While yes, sculpting a perfect rectus abdominos (the set of flat, long muscles that span the entire length of the abdomen typically referred to as your abs) requires logging time at the gym, it also demands diligence in the kitchen.

"Building muscle requires enough calories and enough protein," says Alissa Rumsey, MS, RD, CDN, CSCS, and spokesperson for the Academy of Nutrition and Dietetics. "If you are under-fueling your body, you won't be able to build more muscle."

But any 'ol fuel isn't going to help you tone up. Focus on a diet that's high in nutrients, specifically vitamins, minerals, and antioxidants — vital for helping your muscles to repair themselves after a hard workout. And gym-goer, beware: you cannot out-exercise a bad diet. While it may take just a few minutes to eat a 500-calorie brownie, it might take a whole hour to burn it off.

"The type of foods you eat are just as important, if not more, than the amount you eat," stresses Rumsey. Ready to get a share-worthy stomach? Take a look at our list of five essential better-ab foods that should be filling your plate with throughout the day:

Blueberries

Why they're a must: While all fruits have antioxidants, which help your muscles to repair themselves after a workout, blueberries contain the highest amount.

Chow down: Enjoy straight out of the container or freeze them to easily toss into your post-workout smoothie to amp up consistency and boost taste.

Cottage Cheese

Why it's a must: A great source of casein protein

Chow down: As the perfect midday snack. Not sold on the consistency or flavor? Mix in all-natural raspberry or apricot preserves for some flair. Top with some chia seeds to get an added 40+ percent of your recommended daily value of fiber.

Eggs

Why they're a must: If you've ever watched Sylvester Stallone gulp down raw eggs in Rocky, you know that they're a protein powerhouse (6 grams each). A super cheap grocery store buy, they also have fat, vitamin D, and coline.

Chow down: For breakfast, naturally. Whether egg whites or whole eggs are your style, amp up the nutrient density of your meal by combining them with your favorite green vegetable in a sauté. If you're a meal prep fan, make these egg muffins on Sunday for an easy breakfast all week long. Remove one the night before to thaw in the fridge, then pop into the microwave for 30 seconds.

Soy

Why it's a must: Soy beans are a super source of non-animal protein, fiber, and antioxidants. The catch: make sure you're not dousing them in salt. Hello, water retention.

Chow down: The easiest sources of soy in your diet can be in soy milk you add to your morning protein shake or snacking on toss shelled edamame mid-day (it's great for soups, too). Feeling adventurous? There's always tofu. Four ounces of tofu contains a whopping 10 grams of protein, for only 94 calories.

Whole Grains

Why they're a must: These carbs digest slower, which helps keep your energy levels high for longer. Since carbs help increase insulin response post workout, helping to get nutrients into your muscles, this is a total bonus.

Chow down: Opt for a 1/2-cup side of quinoa or brown rice at dinner. Jazz up a plain recipe by adding 1 teaspoon of soy sauce and sesame seeds.

Greek Yogurt

Chow down: A sweet end-of-day treat. Add a drizzle of honey, teaspoon of cacao nibs, or some fresh fruit to soften the tart flavor. Or, try dividing yogurt into ice cube trays. Freeze, then toss two cubes into your next smoothie for a thicker consistency.

Almonds

Why they're a must: Loaded with vitamin E, protein, healthy fat, and fiber, almonds are an extremely portable, crunch-packed snack. Plus, an almond-rich low calorie diet can help overweight individuals shed weight more effectively than a low calorie diet high in complex carbohydrates, according to a study published in the International Journal of Obesity and Related Metabolic Disorders.

Chow down: Sure, snacking on these for their crunch alone is super satisfying. However, try slivered almonds on top of your yogurt for an added zing; almond butter in a smoothie for added healthy fats, or swap white flour for almond flour in your Sunday morning pancake recipe.

Bananas

Why they're a must: Cutting down on water retention is one of the most effective ways to uncover your abs and the potassium in bananas do just that. Plus, bananas increase bacteria in the stomach that fights belly-bloating, which basically serves as a layer of covering hiding the six-pack you've been working for.

Chow down: Stick a couple in your bag in the morning for an afternoon snack or even down on post-workout. But it might be easiest, and tastiest to chop a few slices and add to oatmeal or a bowl of cereal in the morning.

Chow down: If you're a fan of spice, boost your body's metabolism by adding it to dressings or a morning egg scramble.

Ginger

Why it's a must: There's a laundry list with this one. Known for its benefits on the stomach, ginger helps ease gas, is super anti-inflammatory thanks to compounds it contains called gingerols, and can even help prevent against certain types of cancer. Plus, hello immune-boosting properties!

Artichokes

Why it's a must: Packed with antioxidants, artichokes help detoxify the body and are a rich source of fiber, vitamins, and minerals. Plus, they can help lower cholesterol, according to a study published in the journal Phytomedicine.

Chow down: Eater, beware! It's common to stuff artichokes with bread crumbs and butter, which aren't exactly waistline friendly. Instead, enjoy the natural flavors by boiling them whole for roughly 35 minutes. Once drained, drizzle with lemon juice and top with fresh minced garlic, salt, and pepper.

Watermelon

Why it's a must: A really great source of potassium, watermelon also consists of 92 percent water and boasts natural diuretic properties.

Chow down: Eat it plane, or chop it into small cubes and place them in the freezer. Then, drop the iced fruit into fresh-brewed cold tea for a juicy twist.

Celery

Why it's a must: At only 10 calories per stalk, indulge in the inflammation-reducing food often without feeling an ounce of guilt. Plus, it satisfies that need for crunch that's often saved for higher calorie, bad-for-you foods.

Chow down: Swap celery for tortilla chips or crackers with salsa or hummus, or chop it up for soups, stews, and chili.